Workout

Warm-up (500)
500 choice

Set (800)
Swim 16 x 50 on 1:00
1 fast, 1 form, 2 fast, 2 form,
3 fast, 3 form, 4 fast 

Set (1000)
2 x 300 4:30 descend 1-2
4 x 100 1:45
...75 swim/25 FAST kick  

Speed Set (400)
8 x 50 1:30
25 fast/25 easy  

Cool-down (200)
200 easy choice